"I can feel it in my knees again." Many people say it, and researchers have taken it seriously. In a large European study among older people, a significant proportion of participants reported that the weather affects how their joints feel. Especially in cold and damp weather (Source: The Journal of Rheumatology).

Exactly how that happens is not yet completely clear. Probably several things are at play:

• Moving less. In winter we spend more time indoors. A joint that moves less often feels less supple.
• Cold. Muscles and tendons tense up more in the cold. Blood flow to the hands and feet decreases.
• Air pressure and humidity. Possibly the tissues around your joint react to changes in air pressure.
• Short, dark days. You feel less fit, and you pay more attention to what your body does.

The good news: a large part of this is in your own hands.

1. Move a little every day. It is better to walk for half an hour every day than to take one long walk a week. The World Health Organization recommends that adults engage in at least 150 minutes of moderate-intensity exercise per week (Source: British Journal of Sports Medicine).
2. Start with a warm-up. Move gently for five minutes before exercising or doing chores. Roll your shoulders, wrists and ankles.
3. Train your muscles. Strong muscles around a joint absorb some of the strain. Aim to do strength training twice a week. Read how to do this in Your joints need muscles.
4. Dress in layers. A cold knee or hand will feel stiff more quickly. Gloves and a long coat really make a difference.
5. Maintain a healthy weight. Every kilo your knees and hips do not have to carry makes a difference with every step.
6. Eat a varied diet. With plenty of protein, vegetables and fruit. Protein helps maintain muscle mass. Vitamin C from, for example, peppers, kiwis and citrus fruits contributes to normal collagen formation for the normal function of cartilage.

And supplements?

A varied diet remains the foundation. Want to add something to it? At this time of year, many customers choose collagen with vitamin C, such as Plent Pure Marine Collagen. One daily dose provides 10 grams of collagen and 160 mg of vitamin C (200% of the reference intake).

Prefer something savory? Organic Bone Broth Collagen is dried beef bone broth with 90 grams of protein per 100 grams. A warm base for soup, such as our winter lentil soup.

You can find all the products from this theme month in the Muscles & Joints collection.